Regular physical activity at the proper level is one of the best things seniors can do to improve their health and well-being. But for bedridden elderly people, an exercise schedule could seem unattainable. But bed workouts can be practical. Seniors or anyone with severe mobility issues can complete these simple exercises from the convenience of a bed, according to professionals from home health care Philadelphia.
Exercises in Bed for Seniors.
Seniors can access various bed exercises focusing on different body areas, either with or without modest weights or resistance bands. Popular examples include:
To increase shoulder mobility overhead.
Maintain your legs straight as you lie on your back. Put your hands on your stomach while holding your hands clasped or while holding something lightweight, such as a pillow. Maintain a firm core while raising your hands slowly above your head or as high as they will. Hold for a minute. Put your hands back where they were at the beginning. Make sure your back is flat and your elbows are straight.
To increase the flexibility of the lower body.
Pull one leg up to your chest while reclining flat on your back. Until you experience a stretching sensation, gently bring your knee toward your chest using your hands. Put your leg back in the beginning position after holding it for 30 seconds. The other leg, and repeat.
How to get a strong core and legs?
Your foot should be on the mattress as you lay down on your back with a leg outstretched with the other knee bent. Elevate the extended leg 6 to 8 inches over the mattress while keeping your tummy taut, then lower it back to where it was before. The other leg, and repeat.
Stretching your neck will increase its flexibility.
Maintain a level back while lying flat and your shoulders still. Place your left ear close to your left shoulder for thirty seconds or until you experience stretching in your neck. Revert to neutral and replicate on the opposite side.
Hand exercises to improve grip power
Hold a supple object in your hands, such as a cushion or some workout putty. For ten to fifteen seconds, squeeze firmly, then let go. Repeat.
To improve range of motion and capacity for turning over in bed
With your knees bent and your feet flat on the mattress, lie on your back. Maintain a straight back. Extend both knees as far to the left and down gradually as you can. Replicate in the other direction from a neutral position.
Stretching your neck will increase its flexibility.
Maintain a level back while lying flat and your shoulders still. Place your left ear close to your left shoulder for thirty seconds or until you experience stretching in your neck. Revert to neutral and replicate on the opposite side.
- Hand exercises to improve grip power
Hold a supple object in your hands, such as a cushion or some workout putty. For ten to fifteen seconds, squeeze firmly, then let go. Repeat.
- To improve range of motion and capacity for turning over in bed
With your knees bent and your feet flat on the mattress, lie on your back. Maintain a straight back. Extend both knees as far to the left and down gradually as you can. Replicate in the other direction from a neutral position.
Regular physical activity at the proper level is one of the best things seniors can do to improve their health and well-being. But for bedridden elderly people, an exercise schedule could seem unattainable. But bed workouts can be practical. Seniors or anyone with severe mobility issues can complete these simple exercises from the convenience of a bed, according to professionals from home health care Philadelphia.
Exercises in Bed for Seniors.
Seniors can access various bed exercises focusing on different body areas, either with or without modest weights or resistance bands. Popular examples include:
To increase shoulder mobility overhead.
Maintain your legs straight as you lie on your back. Put your hands on your stomach while holding your hands clasped or while holding something lightweight, such as a pillow. Maintain a firm core while raising your hands slowly above your head or as high as they will. Hold for a minute. Put your hands back where they were at the beginning. Make sure your back is flat and your elbows are straight.
To increase the flexibility of the lower body.
Pull one leg up to your chest while reclining flat on your back. Until you experience a stretching sensation, gently bring your knee toward your chest using your hands. Put your leg back in the beginning position after holding it for 30 seconds. The other leg, and repeat.
How to get a strong core and legs?
Your foot should be on the mattress as you lay down on your back with a leg outstretched with the other knee bent. Elevate the extended leg 6 to 8 inches over the mattress while keeping your tummy taut, then lower it back to where it was before. The other leg, and repeat.
Stretching your neck will increase its flexibility.
Maintain a level back while lying flat and your shoulders still. Place your left ear close to your left shoulder for thirty seconds or until you experience stretching in your neck. Revert to neutral and replicate on the opposite side.
Hand exercises to improve grip power
Hold a supple object in your hands, such as a cushion or some workout putty. For ten to fifteen seconds, squeeze firmly, then let go. Repeat.
To improve range of motion and capacity for turning over in bed
With your knees bent and your feet flat on the mattress, lie on your back. Maintain a straight back. Extend both knees as far to the left and down gradually as you can. Replicate in the other direction from a neutral position.
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